BUILDING YOUR SLEEP CAVE: 3 THINGS THAT YOU CAN DO TO HELP YOU SLEEP BETTER

As a coach, trainer, and dad, I’ve learned that sleep is the ultimate performance enhancer. We talk a lot about training and nutrition, but without quality sleep, the other two can only take you so far. Over the years, I’ve worked with clients and athletes who push themselves hard in the gym, yet struggle with recovery simply because their sleep environment isn’t optimized.

That’s where the concept of a “sleep cave” comes in. Think of it as building the most restorative space possible that signals your body and brain it’s time to shut down, recover, and prepare for the next day. Here are a few non-negotiables when setting one up:

1. BLACKOUT SHADES - Your body is wired to respond to light. Even small amounts can disrupt your circadian rhythm and mess with melatonin production. Blackout shades create complete darkness, mimicking the conditions our bodies evolved with. If you want your brain to know it’s bedtime, blocking out that streetlight or early morning sun is a must.
2. NO BLUE LIGHT (OR CELL PHONES) - We live in a world that thrives on constant notifications and late-night scrolling. But blue light from phones, TVs, and tablets tricks your brain into thinking it’s still daytime. I recommend setting a “digital curfew”—no screens at least 30–60 minutes before bed. Instead, read a physical book, stretch, or practice some light breathing exercises
3. MOTHER-IN-LAW TONGUE PLANT (AKA SNAKE PLANT) - This one surprises people. The Mother-in-Law’s Tongue (also known as a snake plant) is not just easy to care for, it’s one of the best natural air purifiers. It produces oxygen at night, which can improve air quality in your bedroom and potentially help you breathe easier while you sleep. It’s a small but impactful addition to your sleep cave.

WHY THIS MATTERS

Sleep is when your body repairs muscles, balances hormones, and consolidates memory. For my clients, especially those in the disability community who often face added barriers to quality rest, creating an intentional sleep environment can make a world of difference—not just for training outcomes, but for independence, confidence, and overall well-being.

Think of your sleep cave as part of your training program. Just like lifting weights or preparing meals, it’s an active choice that supports your health goals. Start with these three changes and you’ll be amazed at how much better you feel in the morning.